Foods high in folate

McDonald's side salad tops the list with 285 µg per 100 calories. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1McDonald's side saladFast Foods285 µg
2. 2Lowfat yogurt parfait, with fruit and granolaFast Foods91.7 µg
3. 3McDonald's bacon ranch salad without chickenFast Foods86.9 µg
4. 4Hush puppiesFast Foods75.3 µg
5. 5Ham sub, white bread, lettuce and tomatoFast Foods72.2 µg
6. 6Turkey breast sub, white bread, lettuce and tomatoFast Foods69.4 µg
7. 7Roast beef sub with lettuce and tomatoFast Foods69.2 µg
8. 8Turkey, roast beef, ham subFast Foods68.5 µg
9. 9Soft breadstick, with garlic and parmesan cheeseFast Foods67.9 µg
10. 10Bacon, lettuce, and tomato sub, white breadFast Foods65.9 µg
11. 11Oven roasted chicken subFast Foods65.6 µg
12. 12Burrito, with beans and cheeseFast Foods62.4 µg
13. 13French toast sticksFast Foods62.4 µg
14. 1414" Cheese Pizza, Thick Crust, Fast FoodFast Foods56.1 µg
15. 15Steak and cheese subFast Foods55.2 µg
16. 16Pizza Hut 14" Cheese Pizza, Pan CrustFast Foods55.1 µg
17. 17Pizza Hut 14" pepperoni pizza, hand-tossedFast Foods54.6 µg
18. 18Pizza Hut 14" Cheese Pizza, Hand-TossedFast Foods54.2 µg
19. 19Chicken teriyaki sub with sweet onionFast Foods52.9 µg
20. 20Meatball marinara sub, white breadFast Foods51.6 µg
21. 21Cooked frozen thick crust meat pizzaFast Foods51.5 µg
22. 2214" Pepperoni Pizza, Thick Crust, Fast FoodFast Foods49.8 µg
23. 23Cold cut sub, white bread, lettuce and tomatoFast Foods49.8 µg
24. 24Pizza Hut 14" pepperoni pizza, pan crustFast Foods49.1 µg
25. 2514" Cheese Pizza, Regular Crust, Fast FoodFast Foods48.5 µg
26. 26Whole grain cheese pizza, thick crust, frozen, cookedFast Foods48.4 µg
27. 27Fast food pizza, sausage, thick crustFast Foods48.2 µg
28. 28Subway black forest ham sub, white breadFast Foods47.7 µg
29. 29Burrito with beans and beef, fast foodFast Foods47.1 µg
30. 30English muffin, egg, cheese, Canadian baconFast Foods46.9 µg
31. 31Frozen whole grain sausage pizza, cookedFast Foods46.7 µg
32. 32Soft beef, cheese and lettuce tacoFast Foods46.6 µg
33. 3314" Pepperoni Pizza, Regular Crust, Fast FoodFast Foods46.5 µg
34. 34Cheese pizza, thin crust, frozen, cookedFast Foods46.4 µg
35. 3514-inch cheese pizza, stuffed crustFast Foods45.6 µg
36. 36Fast food pizza, sausage, regular crustFast Foods45 µg
37. 37Subway Turkey Breast Sub, lettuce and tomatoFast Foods44.9 µg
38. 3814" Cheese Pizza, Thin Crust, Fast FoodFast Foods44.7 µg
39. 39Subway Club sub with lettuce and tomatoFast Foods44.5 µg
40. 40Pizza Hut 14" cheese pizza, thin 'n crispyFast Foods44.1 µg
41. 41Subway BLT sub on white breadFast Foods43.4 µg
42. 42Subway oven roasted chicken sub on white breadFast Foods43.3 µg
43. 43Subway roast beef sub, white breadFast Foods43.2 µg
44. 44Pizza Hut parmesan garlic breadstickFast Foods42.9 µg
45. 45Soft chicken, lettuce and cheese tacoFast Foods42.3 µg
46. 46McDonald's HotcakesFast Foods42.1 µg
47. 47Papa John's 14" Cheese Pizza, OriginalFast Foods41.9 µg
48. 48Whole grain sausage pizza, thin crust, frozen, cookedFast Foods41.6 µg
49. 4914-inch pepperoni pizza, thin crustFast Foods39.6 µg
50. 50Cooked frozen regular crust pepperoni pizzaFast Foods39.1 µg
51. 51Hamburger, large patty, with condiments, veggies, mayoFast Foods38.5 µg
52. 52Papa John's 14" The Works Pizza, OriginalFast Foods38.3 µg
53. 53Fast food pizza, sausage, thin crustFast Foods38.3 µg
54. 54Subway Sweet Onion Chicken Teriyaki SubFast Foods37.4 µg
55. 55Burrito with beans, cheese and beef, fast foodFast Foods37.2 µg
56. 56Taco Bell Burrito Supreme, beefFast Foods37.2 µg
57. 57Papa John's 14" Pepperoni Pizza, OriginalFast Foods37.1 µg
58. 58Taco Bell Soft Taco, chicken, cheese, lettuceFast Foods36.5 µg
59. 59Pizza, meat and vegetable topping, rising crust, frozen, cookedFast Foods36.2 µg
60. 60Subway Meatball Marinara Sub, no toppingsFast Foods36.1 µg
61. 61Taco Bell Burrito Supreme with chickenFast Foods35.8 µg
62. 6214" pizza, meat and vegetable, regular crustFast Foods35.7 µg
63. 63McDonald's Egg McMuffinFast Foods34.6 µg
64. 64Taco Bell Soft Taco with beef, cheese, lettuceFast Foods34.5 µg
65. 65Subway steak and cheese subFast Foods34.4 µg
66. 66Burger King HamburgerFast Foods34.1 µg
67. 67Tuna sub with lettuce and tomatoFast Foods33.9 µg
68. 68Plain single patty hamburgerFast Foods33.7 µg
69. 69Whole grain pepperoni pizza, thick crust, frozen, cookedFast Foods33.6 µg
70. 70Pizza Hut 14" super supreme, hand-tossedFast Foods33.5 µg
71. 71Pizza Hut 14-inch cheese pizza, stuffed crustFast Foods32.8 µg
72. 72BiscuitFast Foods32.7 µg
73. 73Taco Bell Bean BurritoFast Foods32.5 µg
74. 74Breakfast burrito, with egg, cheese, and sausageFast Foods31.8 µg
75. 75Taco Bell Taco SaladFast Foods31.8 µg
76. 76Frozen whole grain cheese pizza, cookedFast Foods31.6 µg
77. 77Whole grain pepperoni pizza, thin crust, frozen, cookedFast Foods31.5 µg
78. 78Griddle cake sandwich, sausageFast Foods31.4 µg
79. 79Fast food grilled chicken sandwich, with lettuce and tomatoFast Foods31.3 µg
80. 80Grilled chicken in tortilla, with lettuce, cheese, and ranch sauceFast Foods31.1 µg
81. 81Subway cold cut sub on white breadFast Foods30.8 µg
82. 82Griddle cake sandwich, egg, cheese, baconFast Foods30.1 µg
83. 83English muffin, egg, cheese, sausageFast Foods30.1 µg
84. 84Burger King Whopper, no cheeseFast Foods30 µg
85. 85McDonald's McChicken, no mayoFast Foods30 µg
86. 86Fast food biscuit with crispy chicken filletFast Foods29.7 µg
87. 87Taco Bell Burrito Supreme with steakFast Foods29.5 µg
88. 88Plain single patty cheeseburgerFast Foods28.9 µg
89. 89Burger King Whopper, with cheeseFast Foods28.8 µg
90. 90Chicken quesadillaFast Foods27.6 µg
91. 91McDonald's sausage biscuit with eggFast Foods27.3 µg
92. 92Bagel with egg, sausage, cheese, condimentsFast Foods27.1 µg
93. 93Large cheeseburger with condiments and veggiesFast Foods26.9 µg
94. 94Large plain cheeseburgerFast Foods26.8 µg
95. 95Bagel with breakfast steak, egg, cheese, condimentsFast Foods25.9 µg
96. 96Fish sandwich with tartar sauceFast Foods25.7 µg
97. 97Single patty hamburger, with condimentsFast Foods25.1 µg
98. 98Biscuit with egg, cheese, and baconFast Foods24.9 µg
99. 99Plain roast beef sandwichFast Foods24.6 µg
100. 100Single patty cheeseburger, condiments and vegFast Foods24.4 µg

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.